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4 min read<\/p>\n4 min read<\/p>\n
While data<\/a> is clear that regular activity is important for your health, actually putting that into practice can be tough. But instead of trying to jam in all of your steps at once, science has a more approachable solution: \u201cmicro-walks.\u201d<\/p>\n \u201cMicro-walks\u201d are short walks sprinkled throughout your day\u2014and they may be even better for your health than trying to block out long periods of time for lengthier walks.<\/p>\n Research published in Proceedings of the Royal Society B<\/a> in 2024 followed 10 people who walked for various lengths of time, from short, speedy bursts with breaks that lasted for a few minutes to walking at a slower pace for periods of up to four minutes.<\/p>\n The researchers found that when people walked for 10 to 30 seconds with breaks between, they used more energy and burned more calories than if they continuously walked. The scientists also found that the \u201cmicro-walks\u201d used up to 60% more energy than walking for longer periods of time, even though they ultimately covered the same distance. Essentially, they were more likely to burn more calories by walking in short bursts with breaks in between than if they were to keep walking at a more leisurely pace.<\/p>\n If you\u2019ve been struggling to fit a formal exercise routine into your day, these \u201cmicro-walks\u201d are worth considering. Here\u2019s how to make them work for you.<\/p>\n Meet the experts<\/strong>: Kelly Sturm, D.P.T.<\/a>, of Cancer Rehab PT; Nichele Cihlar, strength and conditioning coach at MNT Condition<\/a>; Albert Matheny, R.D., C.S.C.S<\/a>., a co-founder of SoHo Strength Lab<\/p>\n What is a \u201cmicro-walk\u201d?<\/p>\n There\u2019s no universally accepted definition of a \u201cmicro-walk.\u201d In this study, the researchers defined it as walking in bursts of 10 to 30 seconds at a time and taking a break before the next walk.<\/p>\n The idea is to break up long periods of sitting <\/a>or inactivity by getting up and moving, even if it\u2019s just for a short distance, says Kelly Sturm, D.P.T.<\/a>, of Cancer Rehab PT. \u201cThese walks can be as simple as a quick stroll around your office, walking to grab a coffee, or stepping outside for some fresh air.\u201d<\/p>\n Benefits of micro-walks<\/p>\n \u201cMicro-walks\u201d may increase metabolism and result in burning more calories by covering the same distance as a longer cruise around the neighborhood, says Nichele Cihlar, strength and conditioning coach at MNT Condition<\/a>.<\/p>\n The main benefit of micro-walks is that they help reduce the negative effects of prolonged sitting, which we know can have serious consequences for our health, says Strum. \u201cStudies suggest that sitting for long stretches, even if you\u2019re otherwise active, can slow down your metabolism, affect circulation, and increase the risk of heart disease, diabetes, and even some cancers,\u201d Strum says. By incorporating regular movement into your day with micro-walks, you\u2019re giving your body the chance to reset, improve circulation, and keep your muscles engaged, Sturm explains.<\/p>\n Plus, micro-walks may help with mental health too, says Sturm: \u201cFrequent movement breaks are great for clearing your head, boosting creativity, and reducing stress <\/a>.\u201d In comparison, fewer, longer walks can be beneficial for cardio and endurance, but they don\u2019t do as much to counteract the negative effects of sitting <\/a>for long periods throughout the day, Sturm points out.<\/p>\n How to make your \u201cmicro-walks\u201d more challenging<\/strong><\/p>\n Just because you\u2019re walking in short bursts doesn\u2019t mean you can\u2019t push yourself. Challenging yourself to go a little faster each time can go a long way toward reaping even more benefits of \u201cmicro-walks,\u201d says Albert Matheny, R.D., C.S.C.S<\/a>., a co-founder of SoHo Strength Lab. You can also try to go a little farther every time you do a series of \u201cmicro-walks,\u201d Matheny says.<\/p>\n If you have a weighted vest handy or even a heavy backpack, Matheny suggests putting that on. \u201cIf you add weight, you can really work on building muscle in your lower body,\u201d he says.<\/p>\n How many steps do you need to get the perks of \u201cmicro-walks?\u201d<\/strong><\/p>\n Any movement in your day is better than none, Matheny says. While 10,000 steps per day<\/a> has been considered the go-to number for years, Matheny points out that there\u2019s nothing magic about it. In fact, some data<\/a> suggest that logging 8,000 steps twice a week can extend your life<\/p>\n Ultimately, Matheny recommends setting a smaller goal for yourself and building up from there. Sturm agrees. \u201cIf you aim to take a few five or 10-minute walks every hour or two, those steps really add up and keep your body moving,\u201d she says.<\/p>\n The bottom line<\/strong><\/p>\n The study was small, and the data didn\u2019t compare long walks to short walks\u2014 just \u201cmicro-walks\u201d to four-minute walks. Still, it suggests that regular movement throughout the day is just as, if not more, important than logging one long walk or workout.<\/p>\n \u201cThe results of this study emphasize how much breaking up sedentary time can positively impact your health,\u201d Sturm says. Incorporating \u201cmicro-walks\u201d into your daily routine is an easy, approachable way to maintain your health, even if you\u2019re busy or don\u2019t have time for a dedicated long walk or workout, Sturm points out.<\/p>\n Matheny suggests just doing what you can to get up and moving as much as possible. \u201cDo what you can\u2014but more movement is better,\u201d he says.<\/p>\n Related Stories<\/p>\n","protected":false},"excerpt":{"rendered":"4 min read Short \u201cmicro-walks\u201d may prove to be more beneficial for your health compared to longer ones,…\n","protected":false},"author":2,"featured_media":942146,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[224081,1380,263152,1331,1630,105,258961,1381,229432,263151,16,15],"class_list":{"0":"post-942145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-collection-workouts","9":"tag-content-type-news","10":"tag-contentid-49e499a9-2489-4aa5-974e-2ccb7f569ae0","11":"tag-displaytype-standard-article","12":"tag-fitness","13":"tag-health","14":"tag-issyndicated-false","15":"tag-locale-us","16":"tag-read_time-5","17":"tag-shorttitle-study-short-micro-walks-boost-your-health","18":"tag-uk","19":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116529192689041056","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/942145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=942145"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/942145\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/942146"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=942145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=942145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=942145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}